Getting started:

Start in downward facing dog. Do the following sequence on one side, then repeat for the other side:

2. Crescent lunge with back leg pulses

To get into a crescent lunge, step one foot out in front and bend your knee while keeping your back leg straight. Keep your hips squared and extend your arms up. To get into the glute, take a small bend in the back knee to isolate the “thut” (thigh/butt area). Keep your upper body and front knee isolated and stable. Only move the back knee, small inch in and small inch back. Bounce for 10 reps.

3. Full airplane, low flying airplane, hands to the ground

From crescent lunge, straighten out your back leg and bring back your arms, try to keep the chest elevated.

Lift up the back foot off of the mat.

Making a “T” shape with your body, hold the balance by recruiting your glute and hamstring muscles.

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